The Ultimate Nutrition Tables!

Zinc

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.

**Lists of Whole Foods Based on Nutrient Content**
Beta-sitosterol	Betaine	Calcium	Campesterol	Carbohydrate
Carotene alpha	Carotene beta	Cholesterol	Choline	Copper
Cryptoxanthin beta	Energy - kcal	Energy - kj	Fatty acids monounsaturated	Fatty acids polyunsaturated
Fatty acids saturated	Fiber	Fluoride	Folate	Folic Acid
Fructose	Galactose	Glucose	Iron	Lactose
Lutein zeaxanthin	Lycopene	Magnesium	Maltose	Manganese
Niacin	Pantothenic acid	Phosphorus	Phytoserols	Potassium
Protein	Protein as Percentage	Retinol	Riboflavin	Selenium
Sodium	Starch	Stigmasterol	Sucrose	Sugars - total
Thiamin	Total lipids	Vitamin K	Vitamin A	Vitamin A RAE
Vitamin B-6	Vitamin B-12	Vitamin C	Vitamin D	Vitamin E alpha-tocopherol
Water	Zinc

The data in these nutrient tables comes from the USDA's National Nutrition Database for Standard
Reference, Release 22. Feel free to notify us of any errors. https://fdc.nal.usda.gov/

Not every food item is tested for every known nutrient. Any blank (empty) cells on our tables
represent no available data for those nutrients in those foods in the National Nutrition Database.

	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
1	Oregano, dried (Spices,)	265	9.00	42.5	1597	36.80	270	148	1260	25	269	0.633	4.990		4.5	2.3	0	621.7	0
2	Mollusks, oyster, eastern, wild, raw	68	7.05	0.0	45	6.66	47	135	156	211	90.81	4.452	0.367		63.7	3.7	0	0.1	53
3	Mollusks, oyster, eastern, wild, cooked, dry heat	72	8.25	0.0	45	4.33	46	136	168	244	73.60	3.455	0.288		71.7	4.1			49
4	Mollusks, oyster, Pacific, raw	81	9.45	0.00	8	5.11	22	162	168	106	16.62	1.576	0.643		77.0	8			0
5	Bear, cooked, simmered (Game meat,)	259	32.42	0.0	5	10.73	23	170	263	71	10.27	0.148			11.2	0.0	0	1.8	98
6	Watermelon seed kernels, dried (Seeds,)	557	28.33		54	7.28	515	755	648	99	10.24	0.686	1.614			0.0			0
7	Hyacinth beans, mature seeds, raw	344	23.90		130	5.10	283	372	1235	21	9.30	1.335	1.573		8.2	0.0			0
8	Chervil, dried (Spices,)	237	23.20	11.3	1346	31.95	130	450	4740	83	8.80	0.440	2.100		29.3	50.0	0		0
9	Poppy seed (Spices,)	525	17.99	19.5	1438	9.76	347	870	719	26	7.9	1.627	6.707		13.5	1.0		0.0	0
10	Pumpkin and squash seed kernels, dried (Seeds,)	559	30.23	6.0	46	8.82	592	1233	809	7	7.81	1.343	4.543		9.4	1.9	0	7.3	0
11	Sesame seeds, whole, dried (Seeds,)	573	17.73	11.8	975	14.55	351	629	468	11	7.75	4.082	2.460		34.4	0.0	0	0.0	0
12	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	29.84	6.5	52	8.07	550	1174	788	18	7.64	1.275	4.490		9.4	1.8	0	4.5	0
13	Cardamom (Spices,)	311	10.76	28.0	383	13.97	229	178	1119	18	7.47	0.383	28.000			21.0	0		0
14	Celery seed (Spices,)	392	18.07	11.8	1767	44.9	440	547	1400	160	6.93	1.370	7.567		12.1	17.1		0.0	0
15	Sesame seed kernels, dried (decorticated) (Seeds,)	631	20.45	11.6	60	6.36	345	667	370	47	6.73	1.400	1.440		34.4	0.0	0	0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
16	Pine nuts, dried (1) (Nuts,)	673	13.69	3.7	16	5.53	251	575	597	2	6.45	1.324	8.802		0.7	0.8		53.9	0
17	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	7.90	19.2	27	1.47	86	229	553	25	6.33	0.073	0.937		0.7				0
18	Thyme, dried (Spices,)	276	9.11	37.0	1890	123.60	220	201	814	55	6.18	0.860	7.867		4.6	50.0	0	1714.5	0
19	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	25.38	0.0	35	2.25	19	185	275	81	6.14	0.069	0.009	22.4	21.4	0.0		3.0	82
20	Mustard seed, ground (Spices,)	508	26.08	12.2	266	9.21	370	828	738	13	6.08	0.645	2.448		208.1	7.1	0	5.4	0
21	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	291	26.42	0.0	9	2.68	23	208	319	63	6.00	0.112	0.015	22.4	19.8	0.0	13	1.8	87
22	Cottonseed kernels, roasted (glandless) (Seeds,)	506	32.59	5.5	100	5.40	440	800	1350	25	6.00	1.200	2.181			9.0	0		0
23	Wild rice, raw	357	14.73	6.2	21	1.96	177	433	427	7	5.96	0.524	1.329		2.8	0.0	0	1.9	0
24	Cashew nuts, raw (1) (Nuts,)	553	18.22	3.3	37	6.68	292	593	660	12	5.78	2.195	1.655		19.9	0.5		34.1	0
25	Mustard seed, yellow	469	24.94	14.7	521	9.98	298	841	682	5	5.70	0.410	1.767		133.6	3.0		5.4	0
26	Cashew nuts, dry roasted, without salt added (Nuts,)	574	15.31	3.0	45	6.00	260	490	5.65	16	5.60	2.22	0.826		11.7	0.0		34.7	0
27	Caraway seed (Spices,)	333	19.77	38.0	689	16.23	258	568	1351	17	5.50	0.910	1.300		12.1	21.0		0.0	0
28	Anise seed ( Spices,)	337	17.60	14.6	646	36.96	170	440	1441	16	5.30	0.910	2.300		5.0	21.0			0
29	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	19.33	11.1	70	3.80	129	1155	850	3	5.29	1.830	2.110		79.3	1.4	0	2.7	0
30	Goat, cooked, roasted (Game meat,)	143	27.10	0.0	17	3.73	0	201	405	86	5.27	0.303	0.042		11.8	0.0	0	1.2	75
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
31	Caribou, cooked, roasted (Game meat,)	167	29.77	0.0	22	6.17	27	233	310	60	5.26	0.263	0.087		13.6	3.0	0	1.4	109
32	Dill seed (Spices,)	305	15.98	21.1	1516	16.33	256	277	1186	20	5.20	0.780	18.33		12.1	21.0			0
33	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	0.0	13	3.08	22	205	341	73	5.14	0.146	0.010		30.0	0.0			83
34	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	28.05	0.0	5	3.47	27	253	387	53	5.11	0.211	0.013		41.2	0.0			86
35	Pecans, dry roasted, without salt added (Nuts,)	710	9.50	9.4	72	2.80	132	293	424	1	5.07	1.167	3.933		4.0	0.7			0
36	Safflower seed kernels, dried (Seeds,)	517	16.18		78	4.9	353	644	687	3	5.05	1.747	2.014			0.0			0
37	Adzuki, mature seeds, raw (Beans,)	329	19.87	12.7	66	4.98	127	381	1254	5	5.04	1.094	1.730		3.1	0.0			0
38	Sunflower seed kernels, dried (Seeds,)	584	20.78	8.6	78	5.25	325	660	645	9	5.00	1.800	1.950		53.0	1.4	0	0.0	0
39	Cumin seed (Spices,)	375	17.81	10.5	931	66.36	366	499	1788	168	4.8	0.867	3.333		5.2	7.7		5.4	0
40	Lentils, raw	353	25.80	30.5	56	7.54	122	451	955	6	4.78	0.519	1.330		8.3	4.4		5.0	0
41	Lupins, mature seeds, raw	371	36.17		176	4.36	198	440	1013	15	4.75	1.022	2.382		8.2	4.8	0		0
42	Coriander seed (Spices,)	298	12.37	41.9	709	16.32	330	409	1267	35	4.70	0.975	1.900		26.2	21.0			0
43	Sage, ground (Spices,)	315	10.63	40.3	1652	28.12	428	91	1070	11	4.70	0.757	3.133		3.7	32.4	0	1714.5	0
44	Pecans (1)	691	9.17	9.6	70	2.53	121	277	410	0	4.53	1.200	4.500	10.0	3.8	1.1		3.5	0
45	Turmeric, ground (Spices,)	354	7.83	21.1	183	41.42	193	268	2525	38	4.35	0.603	7.833		4.5	25.9	0	13.4	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
46	Flaxseed (Seeds,)	534	18.29	27.3	255	5.73	392	642	813	30	4.34	1.220	2.482		25.4	0.6	0	4.3	0
47	Hickorynuts, dried (Nuts,)	657	12.72	6.4	61	2.12	173	336	436	1	4.31	0.738	4.610		8.1	2.0			0
48	Savory, ground (Spices,)	272	6.73	45.7	2132	37.88	377	140	1051	24	4.30	0.847	6.100		4.6	50.0	0		0
49	Pine nuts, pinyon, dried (Nuts,)	629	11.57	10.7	8	3.06	234	35	628	72	4.28	1.035	4.333			2.0			0
50	Paprika (Spices,)	289	14.76	37.4	177	23.59	185	345	2344	34	4.06	0.607	0.843		4.0	71.1	0	80.3	0
51	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	7.5	160	2.43	376	725	659	3	4.06	1.743	1.223		1917.0	0.7		0.00	0
52	Curry powder (Spices,)	325	12.66	33.2	478	29.59	254	349	1543	52	4.05	0.815	4.289		17.1	11.4	0	99.8	0
53	Oats	389	16.89	10.6	54	4.72	177	523	429	2	3.97	0.626	4.916			0.0			0
54	Tarragon, dried (Spices,)	295	22.77	7.4	1139	32.30	347	313	3020	62	3.90	0.677	7.967		4.4	50.0	0		0
55	Lentils, pink, raw	345	24.95	10.8	41	7.56	72	294	578	7	3.90	1.303	1.417		8.2	1.7			0
56	Horse, cooked, roasted (Game meat,)	175	28.14	0.0	8	5.03	25	247	379	55	3.82	0.171	0.022		13.5	2.0			68
57	Bay leaf (Spices,)	313	7.61	26.3	834	43.00	120	113	529	23	3.70	0.416	8.167		2.8	46.5	0		0
58	Moose, cooked, roasted (Game meat,)	134	29.27	0.0	6	4.22	24	176	334	69	3.68	0.079	0.009		12.8	5.0	0	1.2	78
59	Kamut, uncooked	337	14.70	9.1	24	4.41	134	386	446	6	3.68	0.522	2.860		69.3			1.8
60	White, mature seeds, raw (Beans,)	333	23.36	15.2	240	10.44	190	301	1795	16	3.67	0.984	1.796		12.8	0.0		5.6	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
61	Black, mature seeds, raw (Beans,)	341	21.60	15.2	123	5.02	171	352	1483	5	3.65	0.841	1.060		3.2	0.0	0	5.6	0
62	Cranberry (roman), mature seeds, raw (Beans,)	335	23.03	24.7	127	5	156	372	1332	6	3.63	0.794	0.920		12.7	0.0			0
63	Marjoram, dried (Spices,)	271	12.66	40.3	1990	82.71	346	306	1522	77	3.60	1.133	5.433		4.5	51.4	0	621.7	0
64	Almonds, dry roasted, without salt added (Nuts,)	597	22.09	11.8	266	4.51	286	489	746	1	3.54	1.170	2.620		2.8	0.0		0.0	0
65	Yardlong beans, mature seeds, raw	347	24.33	11.0	138	8.61	338	559	1157	17	3.50	0.879	1.590		8.2	1.6			0
66	Chia seeds, dried (Seeds,)	490	15.62	37.7	631			948	160	19	3.49	0.188	2.167						0
67	Wheat, soft white	340	10.69	12.7	34	5.37	90	402	435	2	3.46	0.426	3.406			0.0	0	1.9	0
68	Triticale	336	13.05		37	2.57	130	358	332	5	3.45	0.457	3.210			0.0	0		0
69	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	19.30	17.4	105	6.24	115	366	875	24	3.43	0.847	2.204		8.2	4.0		9.0	0
70	Walnuts, black, dried (Nuts,)	618	24.06	6.8	61	3.12	201	513	523	2	3.37	1.360	3.896		17.0	1.7		2.7	0
71	Mungo beans, mature seeds, raw	341	25.21	18.3	138	7.57	267	379	983	38	3.35	0.981	1.527		8.2	0.0			0
72	Peanuts, all types, dry-roasted, without salt	585	23.68	8.0	54	2.26	176	358	658	6	3.31	0.671	2.083		7.5	0.0	0	0.0	0
73	Spelt, uncooked	338	14.57	10.7	27	4.44	136	401	388	8	3.28	0.511	2.983		11.7	0.0		3.6	0
74	Peanuts, all types, raw	5.67	25.80	8.5	92	4.58	168	376	705	18	3.27	1.144	1.934		7.2	0.0	0	0.0	0
75	Rosemary, dried (Spices,)	331	4.88	42.6	1280	29.25	220	70	955	50	3.23	0.550	1.867		4.6	61.2	0		0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
76	Goose, domesticated, meat only, cooked, roasted	238	28.97	0.0	14	2.87	25	309	388	76	3.17	0.276	0.024		25.5	0.0			96
77	Elk, cooked, roasted (Game meat,)	146	30.19	0.0	5	3.63	24	180	328	61	3.16	0.142	0.013		13.0	0.0			73
78	Broadbeans (fava beans), mature seeds, raw	341	26.12	25.0	103	6.70	192	421	1062	13	3.14	0.824	1.626		8.2	1.4		9.0	0
79	Broadbeans (fava beans), mature seeds, raw	341	26.12	25.0	103	6.70	192	421	1062	13	3.14	0.824	1.626		8.2	1.4		9.0	0
80	Butternuts, dried (Nuts,)	612	24.90	4.7	53	4.02	237	446	421	1	3.13	0.450	6.560		17.2	3.2			0
81	Turkey, all classes, meat only, cooked, roasted	170	29.32	0.0	25	1.78	26	213	298	70	3.10	0.094	0.021		36.8	0.0	8	3.7	76
82	Quinoa, uncooked	368	14.12	7.0	47	4.57	197	457	563	5	3.10	0.590	2.033		8.5		0	0.0	0
83	Walnuts, english (1) (Nuts,)	654	15.23	6.7	98	291	158	346	441	2	3.09	1.586	3.414		4.9	1.3		2.7	0
84	Almonds (1,2) (Nuts,)	575	21.22	12.2	264	3.72	268	484	705	1	3.08	0.996	2.285		2.5	0.0		0.0	0
85	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	238	26.36	0.0	20	1.11	24	221	341	57	3.06	0.090	0.010		42.0	0.1	38	0.0	88
86	Boar, wild, cooked, roasted (Game meat,)	160	28.30	0.0	16	1.12	27	134	396	60	3.01	0.056			13.0	0.0	0	1.4	77
87	Peas, split, mature seeds, raw	341	24.55	25.5	55	4.43	115	366	981	15	3.01	0.866	1.391		1.6	1.8	0	14.5	0
88	Turkey, all classes, meat and skin, cooked, roasted	208	28.10	0.0	26	1.79	25	203	280	68	2.98	0.093	0.021	20.9	32.9	0.0	1	0.9	82
89	Pilinuts-canarytree, dried (Nuts,)	719	10.80		145	3.53	302	575	507	3	2.97	0.958	2.313			0.6			0
90	Horse, raw (Game meat,)	133	21.39	0.0	6	3.82	24	221	360	53	2.9	0.144	0.019		10.1	1.0			52
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
91	Pinon Nuts, roasted (Navajo)	541	7.41	43.4	18	3.53	152	345	458	310	2.89	0.654	1.740			0.0
92	Amaranth, uncooked	371	13.56	6.7	159	7.61	248	557	508	4	2.87	0.525	3.333		18.7	4.2	0	0.0	0
93	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	8.14		40	4.58	82	120	337	7	2.85	0.341	0.482		2.8	0.			0
94	Yellow, mature seeds, raw (Beans,)	345	22.00	25.1	166	7.01	222	488	1042	12	2.83	0.639	1.286		12.8	0.0			0
95	Small white, mature seeds, raw (Beans,)	336	21.11	24.9	173	7.73	183	445	1542	12	2.81	0.635	1.278		12.8	0.0			0
96	Pigeon peas (red gram), mature seeds, raw	343	21.70	15.0	130	5.23	183	367	1392	17	2.76	1.057	1.791		8.2	0.0			0
97	Deer, cooked, roasted (Game meat,)	158	30.21	0.0	7	4.47	24	226	335	54	2.75	0.300	0.046		12.9	0.0			112
98	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	0.0	92	27.96	18	338	628	112	2.73	0.688	1.000		64.0	22.1			67
99	Chili powder (Spices,)	314	12.26	34.2	278	14.25	170	303	1916	1010	2.70	0.429	2.165		6.0	64.1	0	105.7	0
100	Mung beans, mature seeds, raw	347	23.86	16.3	132	6.74	189	367	1246	15	2.68	0.941	1.035		8.2	4.8		9.0	0
101	Rye	338	10.34	15.1	24	2.63	110	332	510	2	2.65	0.367	2.577		13.9	0.0	0	5.9	0
102	Wheat, soft red winter	331	10.35	12.5	27	3.21	126	493	397	2	2.63	0.450	4.391			0.0	0		0
103	Goose, domesticated, meat and skin, cooked, roasted	305	25.16	0.0	13	2.83	22	270	329	70	2.62	0.264	0.023		21.8	0.0	3	5.1	91
104	Duck, domesticated, meat only, cooked, roasted	201	23.48	0.0	12	2.70	20	203	252	65	2.60	0.231	0.019		22.4	0.0	4	3.8	89
105	Buffalo, water, cooked, roasted (Game meat,)	131	26.83	0.0	15	2.12	33	220	313	56	2.54	0.178			12.0	0.0			61
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
106	Fenugreek seed (Spices,)	323	23.00	24.6	176	33.53	191	296	770	67	2.50	1.110	1.228		6.3	3.0			0
107	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	15.03	9.4	123	4.38	173	310	755	0	2.50	1.750	5.550		4.1	3.8			0
108	Pepper, red or cayenne	318	12.01	27.2	148	7.80	152	293	2014	30	2.48	0.373	2.000		8.8	76.4	0	80.3	0
109	Hazelnuts or filberts (1) (Nuts,)	628	14.95	9.7	114	4.70	163	290	680	0	2.45	1.725	6.175		24.	6.3		14.2	0
110	Buckwheat groats, roasted, dry	346	11.73	10.3	17	2.47	221	319	320	11	2.42	0.624	1.618		8.4	0.0	0		0
111	Buckwheat	343	13.25	10.0	18	2.20	231	347	460	1	2.40	1.100	1.300		8.3	0.0	0		0
112	Great northern, mature seeds, raw (Beans,)	339	21.86	20.2	175	5.47	189	447	1387	14	2.31	0.837	1.423		12.9	5.3		6.0	0
113	Mace, ground (Spices,)	475	6.71	20.2	252	13.90	163	110	463	80	2.30	2.467	1.500		2.7	21.0	0		0
114	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	21.35	10.3	110	4.20	120	485	1042	10	2.30	1.325	1.275		9.3	2.3		13.2	0
115	Opossum, cooked, roasted (Game meat,)	221	30.20	0.0	17	4.64	34	278	438	58	2.28	0.189			18.2	0.0	0	1.6	129
116	Muskrat, cooked, roasted (Game meat,)	234	30.09	0.0	36	7.10	26	271	320	95	2.27	0.189	0.032		14.8	7.0			121
117	Raccoon, cooked, roasted (Game meat,)	255	29.20	0.0	14	7.10	30	261	398	79	2.27	0.189			18.0	0.0	0	1.7	97
118	Beaver, cooked, roasted (Game meat,)	212	34.85	0.0	22	10.00	29	292	403	59	2.27	0.189			43.1	3.0	0	1.6	117
119	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	29.06	0.0	19	2.27	21	263	383	47	2.27	0.189	0.032		38.5	0.0			82
120	Pistachio nuts, raw (1) (Nuts,)	557	20.61	10.3	107	4.15	121	490	1025	1	2.20	1.300	1.200		7.0	5.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
121	Nutmeg, ground (Spices,)	525	5.84	20.8	184	3.04	183	213	350	16	2.15	1.027	2.900		1.6	3.0	0	0.0	0
122	Barley, pearled, raw	352	9.91	15.6	29	2.50	79	221	280	9	2.13	0.42	1.322		37.7	0.0	0	2.2	0
123	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	0.0	46	5.95	30	306	190	160	2.10	0.220	0.220		92.8	12.0		0.6	439
124	Irishmoss, raw (Seaweed,)	49	1.51	1.3	72	8.90	144	157	63	67	1.95	0.149	0.370		0.7	3.0		5.0	0
125	Seaweed, irishmoss, raw	49	1.51	1.3	72	8.90	144	157	63	67	1.95	0.149	0.370		0.7	3.0	0	5.0	0
126	Mothbeans, mature seeds, raw	343	22.94		150	10.85	381	489	1191	30	1.92	0.688	1.820		8.2	4.0			0
127	Carp, cooked, dry heat (Fish,)	162	22.86	0.0	52	1.59	38	531	427	63	1.90	0.073	0.050		16.2	1.6			84
128	French, mature seeds, raw (Beans,)	343	18.81	25.2	186	3.40	188	304	1316	18	1.90	0.440	1.200		12.9	4.6			0
129	Duck, domesticated, meat and skin, cooked, roasted	337	18.99	0.0	11	2.70	16	156	204	59	1.86	0.227	0.019		20.0	0.0	3	5.1	84
130	Cinnamon, ground (Spices,)	247	3.99	53.1	1002	8.32	60	64	431	10	1.83	0.339	17.466		3.1	3.8	0	31.2	0
131	Squirrel, cooked, roasted (Game meat,)	173	30.77	0.0	3	6.81	28	211	352	119	1.78	0.148	0.032		15.1	0.0	0	1.4	121
132	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	7.52	7.3	28	2.00	52	168	532	8	1.77	0.298	0.573		1.2	0.0			0
133	Kamut, cooked	146	6.45	3.9	10	2.01	56	177	202	6	1.77	0.248	1.215						0
134	Anchovy, european, raw (Fish,)	131	20.35	0.0	147	3.25	41	174	383	104	1.72	0.211	0.070		36.5	0.0		0.1	60
135	Millet, raw	378	11.02	8.5	8	3.01	114	285	195	5	1.68	0.750	1.632		2.7	0.0	0	0.9	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
136	Wheat, sprouted	198	7.49	1.1	28	2.14	82	200	169	16	1.65	0.261	1.858		42.5	2.6	0		0
137	Wasabi, root, raw	109	4.80	7.8	128	1.03	69	80	568	17	1.62	0.155	0.391			41.9	0		0
138	Egg, turkey, whole, fresh, raw	171	13.68	0.0	99	4.10	13	170	142	151	1.58	0.062	0.038		34.3	0.0			933
139	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	8.86	7.6	49	2.89	48	168	291	7	1.53	0.352	1.030		3.7	1.3		4.0	0
140	Lentils, sprouted, raw	106	8.96		25	3.21	37	173	322	11	1.51	0.352	0.506		0.6	16.5			0
141	Carp, raw (Fish,)	127	17.83	0.0	41	1.24	29	415	333	49	1.48	0.057	0.042		12.6	1.6		0.1	66
142	Egg, quail, whole, fresh, raw	158	13.05	0.0	64	3.65	13	226	132	141	1.47	0.062	0.038		32.0	0.0		0.3	844
143	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	10.62		142	4.33	54	153	280	13	1.44	0.773	1.199		2.9	0.0			0
144	Pepper, black (Spices,)	255	10.95	26.5	437	28.86	194	173	1259	44	1.42	1.127	5.625	34.2	3.1	21.0	0	163.7	0
145	Egg, duck, whole, fresh, raw	185	12.81	0.0	64	3.85	17	220	222	146	1.41	0.062	0.038		36.4	0.0		0.4	884
146	White, mature seeds, cooked, boiled, without salt (Beans,)	139	9.73	6.3	90	3.70	63	113	561	6	1.38	0.287	0.636		1.3	0.0		3.5	0
147	Clam, mixed species, raw (Mollusks,)	74	12.77	0.0	46	13.98	9	169	314	56	1.37	0.344	0.500		24.3	13.0	0	0.2	34
148	Wild rice, cooked	101	3.99	1.8	3	0.60	32	82	101	3	1.34	0.121	0.282		0.8	0.0	0	0.5	0
149	Egg, goose, whole, fresh, raw	185	13.87	0.0	60	3.64	16	208	210	138	1.33	0.062	0.038		36.9	0.0		0.4	852
150	Mushrooms, shiitake, cooked, without salt	56	1.56	2.1	3	0.44	14	29	117	4	1.33	0.896	0.204		24.8	0.3		0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
151	Macadamia nuts, raw (1) (Nuts,)	718	7.91	8.6	85	3.69	130	188	368	5	1.30	0.756	4.131		3.6	1.2			0
152	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	7.79	8.0	70	2.65	118	198	363	4	1.29	0.570	3.036		11.7	0.7		0.0	0
153	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	0.0	28	0.77	26	515	283	117	1.28	0.128	0.013		51.7	16.4			479
154	Spelt, cooked	127	5.50	3.9	10	1.67	49	150	143	5	1.25	0.215	1.091		4.0	0.0			0
155	Seaweed, kelp, raw	43	1.68	1.3	168	2.85	121	42	89	233	1.23	0.130	0.200		0.7	3.0	0	66.0	0
156	Garlic, raw	149	6.36	2.1	181	1.70	25	153	401	17	1.16	0.299	1.672		14.2	31.2	0	1.7	0
157	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	9.34	10.0	50	2.09	50	135	387	1	1.14	0.231	0.370		1.3	0.0			0
158	Breadnuttree seeds, raw (Seeds,)	217	5.97		98	2.09	68	67	1183	31	1.13	1.444	0.178			27.4			0
159	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	8.86		27	2.10	70	140	355	1	1.12	0.209	0.444		1.2	0.0			0
160	Egg, whole, raw, fresh	143	12.58	0.0	53	1.83	12	191	134	140	1.11	0.102	0.038	1.1	31.7	0.0	35	0.3	423
161	Peppermint, fresh	70	3.75	8.0	243	5.08	80	73	569	31	1.11	0.329	1.176			31.8			0
162	Coconut meat, raw (1) (Nuts,)	354	3.33	9.0	14	2.43	32	113	356	20	1.10	0.435	1.500		10.1	3.3		0.2	0
163	Chestnuts, japanese, raw (Nuts,)	154	2.25		31	1.45	49	72	329	14	1.10	0.562	1.591			26.3			0
164	Mushrooms, brown, Italian, or Crimini, raw	27	2.50	0.6	18	0.40	9	120	448	6	1.10	0.500	0.142		26.0	0.0		0.0	0
165	Bamboo shoots, raw	27	2.60	2.2	13	0.50	3	59	533	4	1.10	0.190	0.262		0.8	4.0		0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
166	Cloves, ground (Spices,)	323	5.98	34.2	646	8.68	264	105	1102	243	1.09	0.347	30.033		5.9	80.8	0	141.8	0
167	Saffron (Spices,)	310	11.43	3.9	111	11.10	264	252	1724	148	1.09	0.328	28.408		5.6	80.8	0		0
168	Spearmint, fresh (1)	44	3.29	6.8	199	11.87	63	60	458	30	1.09	0.240	1.118			13.3			0
169	Quinoa, cooked	120	4.40	2.8	17	1.49	64	152	172	7	1.09	0.192	0.631		2.8	0.0			0
170	Beans, small white, mature seeds, cooked, boiled, without salt	142	8.97	10.4	73	2.84	68	169	463	2	1.09	0.149	0.510		1.3	0.0			0
171	Yardlong beans, mature seeds, cooked, boiled, without salt	118	8.29	3.8	42	2.64	98	181	315	5	1.08	0.225	0.487		2.8	0.4			0
172	Parsley, raw	36	2.97	3.3	138	6.20	50	58	554	56	1.07	0.149	0.160		0.1	133.0	0	1640.0	0
173	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	9.16	10.4	62	2.48	74	183	325	5	1.06	0.186	0.455		1.3	1.8			0
174	Egg, whole, cooked, hard-boiled	155	12.58	0.0	50	1.19	10	172	126	124	1.05	0.013	0.026	4.8	30.8	0.0		0.3	424
175	Seaweed, laver, raw	35	5.81	0.3	70	1.80	2	58	356	48	1.05	0.264	0.988		0.7	39.0	0	4.0	0
176	Peas, mature seeds, sprouted, raw	124	8.80		36	2.26	56	165	381	20	1.05	0.272	0.438		0.6	10.4	0		0
177	Bluefish, cooked, dry heat (Fish,)	159	25.69	0.0	9	0.62	42	291	477	77	1.04	0.068	0.027		46.8	0.0			76
178	Soybeans, mature seeds, sprouted, cooked, steamed	81	8.47	0.8	59	1.31	60	135	355	10	1.04	0.330	0.710		0.6	8.3	0	70.6	0
179	Pigeonpeas, immature seeds, raw	136	7.20	5.1	42	1.60	68	127	552	5	1.04	0.134	0.574		1.5	39.0		24.0	0
180	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	8.23	10.5	69	2.36	53	144	389	0	1.03	0.210	0.527	2.2	2.9	0.9		0.6
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
181	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	29.80	0.0	14	1.07	27	2114	245	71	1.02	0.050	0.018		24.7	0.0	5	0.3	84
182	Allspice, ground ( Spices,)	263	6.09	21.6	661	7.06	135	113	1044	77	1.01	0.553	2.943		2.7	39.2	0		0
183	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	5.4	36	1.50	43	125	268	5	1.01	0.259	0.421		2.6	0.3		2.9	0
184	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	5.4	36	1.50	43	125	268	5	1.01	0.259	0.421		2.6	0.3		2.9	0
185	Cowpeas (blackeyes), immature seeds, raw	90	2.95	5.0	126	1.10	51	53	431	4	1.01	0.130	0.560		2.30	2.5	0		0
186	Roe, mixed species, raw (Fish,)	143	22.32	0.0	22	0.60	20	402	221	91	1.00	0.100	0.010		40.3	16.0	484	0.2	374
187	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	31.02	0.0	15	1.04	29	228	256	74	1.00	0.049	0.017		27.6	0.0	5	0.3	85
188	Fava, in pod, raw (Beans,)	88	7.92		37	1.55	33	129	332	25	1.00	0.402	0.661		0.8	3.7			0
189	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	8.67	6.4	35	2.22	42	138	405	1	1.00	0.216	0.430		1.1	1.2		8.4	0
190	Butterfish, cooked, dry heat (Fish,)	187	22.15	0.0	28	0.64	32	308	481	114	0.99	0.069	0.019		46.8	0.0			83
191	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	9.01	9.0	46	2.09	50	147	436	1	0.98	0.219	0.453	2.2	6.2	0.8		3.5	0
192	Burbot, cooked, dry heat (Fish,)	115	24.76	0.0	64	1.15	41	256	518	124	0.97	0.256	0.897		16.2	0.0			77
193	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	3.63	2.2	11	2.28	28	122	325	4	0.96	0.378	1.304			2.8			0
194	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	9.06	5.3	52	2.3	65	165	508	2	0.96	0.271	0.548		1.4	0.0		3.7	0
195	Caviar, black and red, granular (Fish,)	252	24.60	0.0	275	11.88	300	356	181	1500	0.95	0.110	0.050		65.50	0.0	232	0.6	588
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
196	Alfalfa seeds, sprouted, raw	23	3.99	1.9	32	0.96	27	70	79	6	0.92	0.157	0.188		0.6	8.2		30.5	0
197	Dill weed, fresh	43	3.46	2.1	208	6.59	55	66	738	61	0.91	0.146	1.264			85.0			0
198	Millet, cooked	119	3.51	1.3	3	0.63	44	100	62	2	0.91	0.161	0.272		0.9	0.0	0	0.3	0
199	Breadfruit seeds, raw (Seeds,)	191	7.40	5.2	36	3.67	54	175	941	25	0.90	1.148	0.142			6.6			0
200	Amaranth leaves, raw	23	2.46		215	2.32	55	50	611	20	0.90	0.162	0.885		0.9	43.3		1140.0	0
201	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	8.33	7.0	68	2.13	50	165	391	2	0.88	0.247	0.518		4.1	1.3			0
202	Chestnuts, chinese, raw (Nuts,)	224	4.20		18	1.41	84	96	447	3	0.87	0.363	1.601			36.0			0
203	Amaranth grain, cooked	102	3.80	2.1	47	2.10	65	148	135	6	0.86	0.149	0.854		5.5
204	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	24.18	0.0	103	1.91	38	256	456	90	0.83	0.119	1.140		16.2	2.1			87
205	Fiddlehead ferns, raw	34	4.55		32	1.31	34	101	370	1	0.83	0.320	0.510			26.6			0
206	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	25.44	0.0	15	1.03	37	256	628	56	0.82	0.321	0.021		46.8	0.0			71
207	Barley, pearled, cooked	123	2.26	3.8	11	1.33	22	54	93	3	0.82	0.105	0.259		8.6	0.0	0	0.8	0
208	Bluefish, raw (Fish,)	124	20.04	0.0	7	0.48	33	227	372	60	0.81	0.053	0.021		36.5	0.0			59
209	Basil, fresh	23	3.15	1.6	177	3.17	64	56	295	4	0.81	0.385	1.148		0.3	18.0		414.8	0
210	Balsam-pear (bitter gourd), pods, raw	17	1.00	2.8	19	0.43	17	31	296	5	0.80	0.034	0.089		0.2	84.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
211	Endive, raw	17	1.25	3.1	52	0.83	15	28	314	22	0.79	0.099	0.420		0.2	6.5		231.0	0
212	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	6.81	5.3	32	2.45	74	130	570	17	0.79	0.305	1.252		2.0	10.1		6.2	0
213	Lima beans, immature seeds, raw	113	6.84	4.9	34	3.14	58	136	467	8	0.78	0.318	1.215		1.8	23.4		5.6	0
214	Butterfish, raw (Fish,)	146	17.28	0.0	22	0.50	25	240	375	89	0.77	0.054	0.015		36.5	0.0			65
215	Broccoli raab, raw	22	3.17	2.7	108	2.14	22	73	196	33	0.77	0.042	0.395		1.0	20.2		224.0
216	Burbot, raw (Fish,)	90	19.31	0.0	50	0.90	32	200	404	97	0.76	0.200	0.700		12.6	0.0			60
217	Mushrooms, Maitake, Raw	37	1.94	2.7	1	0.30	10	74	204	1	0.75	0.252	0.059		2.2	0.0		0.0	0
218	Chayote, fruit, raw	19	0.82	1.7	17	0.34	12	18	125	2	0.74	0.123	0.189		0.2	7.7	0	4.1	0
219	Mushrooms, portabella, grilled	35	4.27	2.2	4	0.56	15	150	521	10	0.73	0.499	0.075		17.7	0.0		0.0	0
220	Salmon, pink, cooked, dry heat (Fish,)	149	25.56	0.0	17	0.99	33	295	414	86	0.71	0.099	0.019		57.2	0.0			67
221	Avocados, raw, California	167	1.96	6.8	13	0.61	29	54	507	8	0.68	0.170	0.149		0.4	8.8		21.0	0
222	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	2.29	2.2	16	1.64	37	100	263	15	0.67	0.266	0.916		6.2	2.8		0.1	0
223	Currants, zante, dried	283	4.08	6.8	86	3.26	41	125	892	8	0.66	0.468	0.469		0.7	4.7		3.3	0
224	Bass, fresh water, mixed species, raw (Fish,)	114	18.86	0.0	80	1.49	30	200	356	70	0.65	0.093	0.889		12.6	2.0			68
225	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	4.07	3.6	28	1.61	34	71	285	252	0.64	0.162	0.700		1.1	7.3			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
226	Cauliflower, green, raw	31	2.95	3.2	33	0.73	20	62	300	23	0.64	0.041	0.247		0.6	88.1	0	20.2	0
227	French, mature seeds, cooked, boiled, without salt (Beans,)	129	7.05	9.4	63	1.08	56	102	370	6	0.64	0.115	0.382		1.2	1.2			0
228	Arrowroot, raw	65	4.24	1.3	6	2.22	25	98	454	26	0.63	0.121	0.174		0.7	1.9			0
229	Rice, brown, long-grain, cooked	111	2.58	1.8	10	0.42	43	83	43	5	0.63	0.100	0.905		9.8	0.0	0	0.6	0
230	Radicchio, raw	23	1.43	0.9	19	0.57	13	40	302	22	0.62	0.341	0.138		0.9	8.0		255.2	0
231	Rice, brown, medium	112	2.32	1.8	10	0.53	44	77	79	1	0.62	0.081	1.097			0.0	0		0
232	Waxgourd, (chinese preserving melon), raw	13	0.40	2.9	19	0.40	10	19	6	111	0.61	0.023	0.058		0.2	13.0			0
233	Catfish, channel, wild, cooked, dry heat (Fish,)	105	18.47	0.0	11	0.35	28	304	419	50	0.61	0.039	0.027		14.3	0.8			72
234	Mushrooms, enoki, raw	44	2.56	2.7	1	1.09	16	109	368	3	0.61	0.091	0.079		2.2	0.0		0.0	0
235	Horseradish-tree leafy tips, raw	64	9.40	2.0	185	4.00	147	112	337	9	0.60	0.105	1.063		0.9	51.7	0		0
236	Okra, raw	31	2.00	3.2	81	0.80	57	63	303	8	0.60	0.094	0.990		0.7	21.1	0	53.0	0
237	Mushrooms, portabella, grilled	26	2.50	1.5	8	0.60	11	130	484	6	0.60	0.400	0.142		11.0	0.0		0.0	0
238	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88		12	0.97	58	66	306	2	0.60	0.249	1.097			24.7			0
239	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	0.40	1.0	18	0.38	10	17	5	107	0.59	0.022	0.056		0.2	10.5		2.8	0
240	Parsnips, raw	75	1.20	4.9	36	0.59	29	71	375	10	0.59	0.120	0.560		1.8	17.0	0	22.5	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
241	Mothbeans, mature seeds, cooked, boiled, without salt	117	7.81		3	3.14	104	150	304	10	0.59	0.164	0.527		2.8	1.0			0
242	Seaweed, agar, raw	26	0.54	0.5	54	1.86	67	5	226	9	0.58	0.061	0.373		0.7	0.0	0	2.3	0
243	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	0.0	28	0.91	122	371	505	60	0.56	0.053	0.019		46.8	4.1			85
244	Salmon, coho, wild, cooked, dry heat (Fish,)	139	23.45	0.0	45	0.61	33	322	434	58	0.56	0.071	0.019		38.0	1.4	451	0.1	55
245	Radish seeds, sprouted, raw	43	3.81		51	0.86	44	113	86	6	0.56	0.120	0.260		0.6	28.9	0		0
246	Milk, sheep, fluid	108	5.98	0.0	193	0.10	18	158	137	44	0.54	0.046	0.018		1.7	4.2			27
247	Asparagus, raw	20	2.20	2.1	24	2.14	14	52	202	2	0.54	0.189	0.158		2.3	5.6		41.6	0
248	Spinach, raw	23	2.86	2.2	99	2.71	79	49	558	79	0.53	0.130	0.897		1.0	28.1	0	482.9	0
249	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	26.69	0.0	60	1.07	107	285	576	69	0.53	0.035	0.020		46.8	0.0			41
250	Blackberries, raw	43	1.39	5.3	29	0.62	20	22	162	1	0.53	0.165	0.646		0.4	21.0	0	19.8	0
251	Mushrooms, white, raw	22	3.09	1.0	3	0.50	9	86	318	5	0.52	0.318	0.047		9.3	2.1	18	0.0	0
252	Chestnuts, european, raw, unpeeled (Nuts,)	213	2.42	8.1	27	1.01	32	93	158	3	0.52	0.447	0.952			43.0			0
253	Bass, striped, cooked, dry heat (Fish,)	124	22.73	0.0	19	1.08	51	254	328	88	0.51	0.040	0.019		46.8	0.0			103
254	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	22.92	0.0	86	0.38	31	269	448	56	0.51	0.058	0.021		13.2	2.0			69
255	Catfish, channel, wild, raw (Fish,)	95	16.38	0.0	14	0.30	23	209	358	43	0.51	0.034	0.025		12.6	0.7	500		58
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
256	Acorns, raw (Nuts,)	387	6.15		41	0.79	62	79	539	0	0.51	0.621	1.337			0.0			0
257	Coriander (cilantro) leaves, raw	23	2.13	2.8	67	1.77	26	48	521	46	0.50	0.225	0.426		0.9	27.0		310.0	0
258	Artichokes, (globe or french), raw	47	3.27	5.4	44	1.28	60	90	370	94	0.49	0.231	0.256		0.2	11.7		14.8	0
259	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	5.27	2.0	151	2.32	151	67	344	9	0.49	0.086	0.868		0.9	31.0	0	108.0	0
260	Rice, white, long-grain, regular, cooked	130	2.69	0.4	10	1.20	12	43	35	1	0.49	0.069	0.472	41.1	7.5	0.0	0	0.0	0
261	Arugula, raw	25	2.58	1.6	160	1.46	47	52	369	27	0.47	0.076	0.321		0.3	15.0		108.6	0
262	Raspberries, wild (Northern Plains Indians)	62	1.12	7.5	36	0.64	26	41	175	4	0.47	0.097	0.368			26.4	0	6.6
263	Corn, sweet, yellow, raw	86	3.27	2.0	2	0.52	37	89	270	15	0.46	0.054	0.163		0.6	6.8	0	0.3	0
264	Horseradish-tree, pods, raw	37	2.10	3.2	30	0.36	45	50	461	42	0.45	0.084	0.259		0.7	141.0	0		0
265	Corn, sweet, white, raw	86	3.22	2.7	2	0.52	37	89	270	15	0.45	0.054	0.161		0.6	6.8	0	0.3	0
266	Lambsquarters, raw	43	4.20	4.0	309	1.20	34	72	452	43	0.44	0.293	0.782		0.9	80.0	0		0
267	Kale, raw	50	3.30	2.0	135	1.70	34	56	447	43	0.44	0.290	0.774		0.9	120.0		817.0	0
268	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	4.83		19	0.89	23	38	194	7	0.44	0.174	0.199		0.6	35.6			0
269	Plums, dried (prunes), uncooked	240	2.18	7.1	43	0.93	41	69	732	2	0.44	0.281	0.299	4.0	0.3	0.6		59.5	0
270	Dates, medjool	277	1.81	6.7	64	0.90	54	62	696	1	0.44	0.362	0.296			0.0	0	2.7
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
271	Okra, cooked, boiled, drained, without salt	22	1.87	2.5	77	0.28	36	32	135	6	0.43	0.085	0.294		0.4	16.3	0	40.0	0
272	Rowal, raw	111	2.30	6.2	15	2.20	32	52	131	4	0.43	1.060	0.155			25.8
273	Chicory greens, raw	23	1.70	4.0	100	0.90	30	47	420	45	0.42	0.295	0.429		0.3	24.0		297.6	0
274	Brussels sprouts, raw	43	3.38	3.8	42	1.40	23	69	389	25	0.42	0.070	0.337		1.6	85.0		177.0	0
275	Jackfruit, raw	94	1.47	1.6	34	0.60	37	36	303	3	0.42	0.187	0.197		0.6	6.7			0
276	Raspberries, raw	52	1.20	6.5	25	0.69	22	29	151	1	0.42	0.090	0.670		0.2	26.2		7.8	0
277	Rice, white, medium-grain, cooked	130	2.38	0.3	3	1.49	13	37	29	0	0.42	0.038	0.377		7.5	0.0	0		0
278	Dandelion greens, raw	45	2.70	3.5	187	3.10	36	66	397	76	0.41	0.171	0.342		0.5	35.0		778.4	0
279	Taro leaves, raw	42	4.98	3.7	107	2.25	45	60	648	3	0.41	0.270	0.714		0.9	52.0	0	108.6	0
280	Bass, striped, raw (Fish,)	97	17.73	0.0	15	0.84	40	198	256	69	0.40	0.031	0.015		36.5	0.0			80
281	Milk, whole, 3.25% milkfat	60	3.22	0.0	113	0.03	10	91	143	40	0.40	0.011	0.003		3.7	0.0	40	0.2	10
282	Broccoli, flower clusters, raw	28	2.98		48	0.88	25	66	325	27	0.40	0.045	0.229		3.0	93.2			0
283	Broccoli, leaves, raw	28	2.98		48	0.88	25	66	325	27	0.40	0.045	0.229		3.0	93.2			0
284	Shallots, raw	72	2.50		37	1.20	21	60	334	12	0.40	0.088	0.292		1.2	8.0	0		0
285	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82		11	0.53	18	26	119	5	0.40	0.204	0.576			9.5			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
286	Avocados, raw, Florida	120	2.23	5.6	10	0.17	24	40	351	2	0.40	0.311	0.095			17.4			0
287	Lotus root, raw	74	2.60	4.9	45	1.16	23	100	556	40	0.39	0.257	0.261		0.7	44.0			0
288	Scallions or onions, spring (includes tops and bulb), raw	32	1.83	2.6	72	1.48	20	37	276	16	0.39	0.083	0.160		0.6	18.8	0	207.0	0
289	Winged beans, immature seeds, raw	49	6.95		84	1.50	34	37	223	4	0.39	0.051	0.218		1.5	18.3			0
290	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	0.91	1.4	27	0.36	24	39	192	1	0.39	0.103	0.213		0.2	5.5	0	3.5	0
291	Seaweed, wakame, raw	45	3.03	0.5	150	2.18	107	80	50	872	0.38	0.284	1.400		0.7	3.0	0	5.3	0
292	Beet greens, raw	22	2.20	3.7	117	2.57	70	41	762	226	0.38	0.191	0.191	0.391	0.9	30.0		400.0	0
293	Milk, producer, fluid, 3.7% milkfat	64	3.28	0.0	119	0.05	13	93	151	49	0.38	0.010	0.004		2.0	1.5			14
294	Burdock root, cooked, boiled, drained, without salt	88	2.09	1.8	49	0.77	39	93	360	4	0.38	0.089	0.270		0.9	2.6		2.0	0
295	Kale, scotch, raw	42	2.80	1.7	205	3.00	88	62	450	70	0.37	0.243	0.648		0.9	130.0			0
296	Cisco, raw (Fish,)	98	18.99	0.0	12	0.40	17	152	354	55	0.37	0.072	0.067		12.6	0.0			50
297	Chard, swiss, raw	19	1.80	1.6	51	1.80	81	46	379	213	0.36	0.179	0.366		0.9	30.0		830.0	0
298	Beechnuts, dried (Nuts,)	576	6.20		1	2.46	0	0	1017	38	0.36	0.670	1.341			15.5			0
299	Beets, raw	43	1.61	2.8	16	0.80	23	40	325	78	0.35	0.075	0.329		0.7	4.9		0.2	0
300	Beets, cooked, boiled, drained	44	1.68	2.0	16	0.79	23	38	305	77	0.35	0.074	0.326		0.7	3.6		0.2	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
301	Pomegranates, raw (1)	83	1.67	4.0	10	0.30	12	36	236	3	0.35	0.158	0.119		0.5	10.2	0	16.4	0
302	Ginger root, raw	80	1.82	2.0	16	0.60	43	34	415	13	0.34	0.226	0.229		0.7	5.0		0.1	0
303	Ginkgo nuts, raw (Nuts,)	182	4.32		2	1.00	27	124	510	7	0.34	0.274	0.113			15.0			0
304	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	1.88	2.1	58	2.26	86	33	549	179	0.33	0.163	0.3314		0.9	18.0		327.3	0
305	Chicory roots, raw	73	1.40		41	0.80	22	61	290	50	0.33	0.077	0.233		0.7	5.0			0
306	Lotus root, cooked, boiled, drained, without salt	66	1.58	3.1	26	0.90	22	78	363	45	0.33	0.217	0.220		0.6	27.4		0.1	0
307	Chokecherries, raw, pitted (Northern Plains Indians)	162	3.04	20.0	60	0.69	27	67	379	5	0.33	0.186	0.417			5.5		21.1
308	Burdock root, raw	72	1.53	3.3	41	0.80	38	51	308	5	0.33	0.077	0.232		0.7	3.0		1.6	0
309	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	1.14	1.0	18	0.37	19	37	264	3	0.33	0.052	0.173		0.2	12.9	0	4.2	0
310	Raisins, golden seedless	302	3.39	4.0	53	1.79	35	115	746	12	0.32	0.363	0.308		0.7	3.2	0	3.5	0
311	Squash, summer, zucchini, includes skin, raw	17	1.21	1.0	16	0.37	18	38	261	8	0.32	0.053	0.177		0.2	17.9	0	4.3	0
312	Pumpkin, raw	26	1.00	0.5	21	0.80	12	44	340	1	0.32	0.127	0.125		0.3	9.0	0	1.1	0
313	Abiyuch, raw	69	1.50	5.3	8	1.61	24	47	304	20	0.31	0.057	0.182			54.1
314	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14		1633	0.11	314	6	2130	92	0.30	0.110	1.512			30.70			0
315	Milk, goat, fluid	69	3.56	0.0	134	0.05	14	111	204	50	0.30	0.046	0.018		1.4	1.3	12	0.3	11
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
316	Balsam-pear (bitter gourd), leafy tips, raw	30	5.30		84	2.04	85	99	608	11	0.30	0.201	0.536		0.9	88.0			0
317	Peppers, hot chili, green, raw	40	2.00	1.5	18	1.20	25	46	340	7	0.30	0.174	0.237		0.5	242.5		14.3	0
318	Peppers, hungarian, raw	29	0.80		12	0.46	16	29	202	1	0.30	0.115	0.204		0.3	92.9			0
319	Dates, deglet noor	282	2.45	8.0	39	1.02	43	62	656	2	0.29	0.206	0.262		3.0	0.4	0	2.7	0
320	Squash, summer, all varieties, raw	16	1.21	1.1	15	0.35	17	38	262	2	0.29	0.051	0.175		0.2	17.0	0	3.0	0
321	Squash, summer, crookneck and straightneck, raw	19	1.01	1.0	21	0.44	20	32	222	2	0.29	0.092	0.172		0.2	19.3	0	3.2	0
322	Squash, summer, scallop, raw	18	1.20		19	0.40	23	36	182	1	0.29	0.102	0.157		0.2	18.0	0		0
323	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	1.40	0.8	14	0.43	9	32	27	140	0.28	0.157	0.073		0.6	0.3		13.4	0
324	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	2.9	140	1.80	24	42	232	44	0.28	0.115	0.230		0.3	18.0		551.4	0
325	Radishes, raw	16	0.68	1.6	25	0.34	10	20	233	39	0.28	0.050	0.069	6.0	0.6	14.8	0.0	1.3	0
326	Tomatoes, yellow, raw	15	0.98	0.7	11	0.49	12	36	258	23	0.28	0.101	0.120		0.4	9.0	0		0
327	Arrowhead, raw	99	5.33		10	2.57	51	174	922	22	0.28	0.171	0.360		0.7	1.1			0
328	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	5.31		61	1.09	30	25	274	4	0.28	0.037	0.158		1.1	9.8			0
329	Durian, raw or frozen	147	1.47	3.8	6	0.43	30	39	436	2	0.28	0.207	0.325			19.7			0
330	Lotus seeds, raw (Seeds,)	89	4.13		44	0.95	56	168	367	1	0.28	0.094	0.621			0.0			0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
331	Shellie, canned, solids and liquids (Beans,)	30	1.76	3.4	29	0.99	15	30	109	334	0.27	0.080	0.382		2.1	3.1		8.0	0
332	Turnips, raw	28	0.90	1.8	30	0.30	11	27	191	67	0.27	0.085	0.134		0.7	21.0	0	0.1	0
333	Cauliflower, raw	25	1.92	2.0	22	0.42	15	44	299	30	0.27	0.039	0.155	1.0	0.6	48.2	0	15.5	0
334	Cabbage, savoy, raw	27	2.00	3.1	35	0.40	28	42	230	28	0.27	0.062	0.180		0.9	31.0		68.8	0
335	Mountain yam, hawaii, raw	67	1.34		26	0.44	12	34	418	13	0.27	0.110	0.242		0.7	2.6	0		0
336	Currants, european black, raw	63	1.40		55	1.54	24	59	322	2	0.27	0.086	0.256			181.0			0
337	Parsnips, cooked, boiled, drained, without salt	71	1.32	3.6	37	0.58	29	69	367	10	0.26	0.138	0.294		1.7	13.0	0	1.0	0
338	Peppers, hot chili, red, raw	40	1.87	1.5	14	1.03	23	43	322	9	0.26	0.129	0.187		0.5	143.7		14.0	0
339	Cabbage, red, cooked, boiled, drained, without salt	29	1.51	2.6	42	0.66	17	33	262	28	0.25	0.054	0.223		2.3	34.4		47.6	0
340	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00		46	1.73	54	99	715	27	0.25	0.472	0.854			26.7			0
341	Pepper, banana, raw	27	1.66	3.4	14	0.46	17	32	256	13	0.25	0.094	0.100		0.3	82.7		9.5	0
342	Peppers, sweet, red, raw	31	0.99	2.1	7	0.43	12	26	211	4	0.25	0.017	0.112		0.1	127.7		4.9	0
343	Carrots, raw	41	0.93	2.8	33	0.30	12	35	320	69	0.24	0.045	0.143	3.2	0.1	5.9		13.2	0
344	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	1.2	132	1.93	57	38	274	45	0.24	0.156	0.417		0.9	52.8			0
345	Kale, cooked, boiled, drained, without salt	28	1.90	2.0	72	0.90	18	28	228	23	0.24	0.156	0.416		0.9	41.0		817.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
346	Yam, raw	118	1.53	4.1	17	0.54	21	55	816	9	0.24	0.178	0.397		0.7	17.1	0	2.3	0
347	Small white, mature seeds, raw (Beans,)	31	1.82	3.4	37	1.04	25	38	209	6	0.24	0.069	0.214		0.6	16.3			0
348	Snap, green, raw (Beans,)	31	1.82	3.4	37	1.04	25	38	209	6	0.24	0.069	0.214	19.0	0.6	16.3		14.4	0
349	Cabbage, savoy, cooked, boiled, drained, without salt	24	1.80	2.8	30	0.38	24	33	184	24	0.23	0.052	0.152		0.7	17.0			0
350	Collards, cooked, boiled, drained, without salt	26	2.11	2.8	140	1.16	20	30	116	16	0.23	0.038	0.436		0.5	18.2		440.0	0
351	Taro, raw	112	1.50	4.1	43	0.55	33	84	591	11	0.23	0.172	0.383		0.7	4.5	0	1.0	0
352	Lettuce, cos or romaine, raw	17	1.23	2.1	33	0.97	14	30	247	8	0.23	0.048	0.155		0.4	24.0		102.5	0
353	Guavas, common, raw	68	2.55	5.4	18	0.26	22	40	417	2	0.23	0.230	0.150		0.6	228.3		2.6	0
354	Currants, red and white, raw	56	1.40	4.3	33	1.00	13	44	275	1	0.23	0.107	0.186		0.6	41.0		11.0	0
355	Peppers, jalapeno, raw	30	1.35	2.80	10	0.70	19	31	215	1	0.23	0.133	0.250		0.3	44.3		9.7	0
356	Olives, ripe, canned (jumbo-super colossal)	81	0.97	2.5	94	3.32	4	3	9	898	0.22	0.226	0.020		0.9	1.5		1.4	0
357	Milk, indian buffalo, fluid	97	3.75	0.0	169	0.12	31	117	178	52	0.22	0.046	0.018			2.3			19
358	Cabbage, red, raw	31	1.43	2.1	45	0.80	16	30	243	27	0.22	0.017	0.243		0.6	57.0		38.2	0
359	Raisins, seedless	299	3.07	3.7	50	1.88	32	101	749	11	0.22	0.318	0.299	233.9	6	2.3	0	3.5	0
360	Tomatillos, raw	32	0.96	1.9	7	0.62	20	39	268	1	0.22	0.079	0.153		0.5	11.7	0	10.1	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
361	Seaweed, spirulina, raw	26	5.92		12	2.79	19	11	127	98	0.20	0.597	0.186		0.7	0.9	0		0
362	Borage, raw	21	1.80		93	3.30	52	53	470	80	0.20	0.130	0.349		0.9	35.0			0
363	Carrots, cooked, boiled, drained, without salt	35	0.76	3.0	30	0.34	10	30	235	58	0.20	0.017	0.155	47.5	0.7	3.6		13.7	0
364	Fennel, bulb, raw	31	1.24	3.1	49	0.73	17	50	414	52	0.20	0.066	0.191		0.7	12.0			0
365	Mustard greens, raw	26	2.7	3.3	103	1.46	32	43	354	25	0.20	0.1447	0.480		0.9	70.0		497.3	0
366	Lettuce, red leaf, raw	16	1.33	0.9	33	1.20	12	28	187	25	0.20	0.028	0.203		1.5	3.7		140.3
367	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	0.66	1.4	21	0.34	11	14	117	18	0.20	0.035	0.109		0.3	3.5	0	0.8	0
368	Pumpkin leaves, raw	19	3.15		39	2.22	38	104	436	11	0.20	0.133	0.355		0.9	11.0	0		0
369	Pumpkin leaves, cooked, boiled, drained, without salt	21	2.72	2.7	43	3.20	38	79	438	8	0.20	0.133	0.355		0.9	1.0	0	108.00	0
370	Cabbage, cooked, boiled, drained, without salt	23	1.27	1.9	48	0.17	15	33	196	8	0.20	0.017	0.205	1.0	0.6	37.5		108.7	0
371	Blueberries, wild, raw (Alaska Native)	61	1.22	2.6	13	0.37	7	29	75	6	0.20	0.030	2.000			18.3	0
372	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	1.1	35	1.24	13	33	238	5	0.20	0.016	0.179		0.6	3.7		102.3	0
373	Cucumber, with peel, raw	15	0.65	0.5	16	0.28	13	24	147	2	0.20	0.041	0.079	1.3	0.3	2.8		16.4	0
374	Apricots, raw	48	1.40	2.0	13	0.39	10	23	259	1	0.20	0.078	0.077		0.1	10.0		3.3	0
375	Cabbage, chinese (pak-choi), raw	13	1.50	1.0	105	0.80	19	37	252	65	0.19	0.021	0.159		0.5	45.0		45.5	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
376	Turnip greens, raw	32	1.50	3.2	190	1.10	31	42	296	40	0.19	0.350	0.466		1.2	60.0		251.0	0
377	Squash, winter, spaghetti, raw	31	0.64		23	0.31	12	12	108	17	0.19	0.037	0.125		0.3	2.1	0		0
378	Pimento, canned	23	1.10	1.9	6	1.68	6	17	158	14	0.19	0.049	0.092		0.2	84.9	0	8.3	0
379	Raisins, seeded	296	2.52	6.8	28	2.59	30	75	825	28	0.18	0.302	0.267		0.6	5.4	0		0
380	Lettuce, green leaf, raw	15	1.36	1.3	36	0.86	13	29	194	28	0.18	0.029	0.250		0.6	18.0		173.6	0
381	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	1.21	2.3	47	0.56	15	23	246	18	0.18	0.023	0.159		0.9	51.0			0
382	Cantaloupe, raw (Melon,)	34	0.84	0.9	9	0.21	12	15	267	16	0.18	0.041	0.041		0.4	36.7		2.5	0
383	Cherimoya, raw	74	1.65	2.3	8	0.30	16	26	269	4	0.18	0.073	0.083			11.5			0
384	Carrots, baby, raw	35	0.64	2.9	32	0.89	10	28	237	78	0.17	0.100	0.151		0.9	2.6		9.4	0
385	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	1.86		15	0.66	18	30	98	51	0.17	0.107	0.123		0.6	6.1			0
386	Purslane, raw	16	1.30		65	1.99	68	44	494	45	0.17	0.113	0.303		0.9	21.0			0
387	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	1.0	93	1.04	11	29	371	34	0.17	0.019	0.144		0.4	26.0		34.0	0
388	Mustard spinach, (tendergreen), raw	22	2.20	2.8	210	1.50	11	28	449	21	0.17	0.075	0.407		0.8	130.0			0
389	Milk, human, mature, fluid	70	1.03	0.0	32	0.03	3	14	51	17	0.17	0.052	0.026		1.8	5.0	4	0.3	14
390	Kumquats, raw	71	1.88	6.5	62	0.86	20	19	186	10	0.17	0.095	0.135		0.0	43.9		0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
391	Tomatoes, red, ripe, raw, year round average	18	0.88	1.2	10	0.27	11	24	237	5	0.17	0.059	0.114	2.3	0.0	12.7	0	7.9	0
392	Squash, winter, acorn, cooked, baked, without salt	56	1.12	4.4	44	0.93	43	45	437	4	0.17	0.086	0.242		0.7	10.8	0		0
393	Onions, raw	40	1.10	1.7	23	0.21	10	29	146	4	0.17	0.039	0.129	1.1	0.5	7.4	0	0.4	0
394	Peppers, sweet, yellow, raw	27	1.00	0.9	11	0.46	12	24	212	2	0.17	0.107	0.117		0.3	183.5			0
395	Cucumber, peeled, raw	12	0.59	0.7	14	0.22	12	21	136	2	0.17	0.071	0.073	1.3	0.1	3.2		7.2	0
396	Nectarines, raw	44	10.06	1.7	6	0.28	9	26	201	0	0.17	0.086	0.054		0.0	5.4		2.2	0
397	Peaches, raw	39	0.91	1.5	6	0.25	9	20	190	0	0.17	0.068	0.061	4.0	0.1	6.6		2.6	0
398	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	1.9	54	1.32	30	42	284	122	0.16	0.021	0.143		0.9	16.0			0
399	Butterbur, (fuki), raw	14	0.39		103	0.10	14	12	655	7	0.16	0.103	0.274		0.9	31.5			0
400	Yambean (jicama), raw	38	0.72	4.9	12	0.60	12	18	150	4	0.16	0.048	0.060		0.7	20.2	0	0.3	0
401	Eggplant, raw	24	1.01	3.4	9	0.24	14	25	230	2	0.16	0.082	0.250		0.3	2.2		3.5	0
402	Chicory, witloof, raw	17	0.90	3.1	19	0.24	10	26	211	2	0.16	0.051	0.100		0.2	2.8			0
403	Blueberries, raw	57	0.74	2.4	6	0.28	6	12	77	1	0.16	0.057	0.336		0.1	9.7		19.3	0
404	Radishes, oriental, raw	18	0.60	1.6	27	0.40	16	23	227	21	0.15	0.115	0.038		0.7	22.0	0	0.3	0
405	Lettuce, iceberg (includes crisphead types), raw	14	0.90	1.2	18	0.41	7	20	141	10	0.15	0.025	0.125		0.1	2.8		24.1	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
406	Squash, winter, hubbard, cooked, baked, without salt	50	2.48		17	0.47	22	23	358	8	0.15	0.045	0.170		0.6	9.5	0		0
407	Squash, winter, butternut, raw	45	1.00	2.0	48	0.70	34	33	352	4	0.15	0.072	0.202		0.5	21.0	0	1.1	0
408	Bananas, raw	89	1.09	2.6	5	0.26	27	22	358	1	0.15	0.078	0.270	2.2	1.0	8.7		0.5	0
409	Figs, raw	74	0.75	2.9	35	0.37	17	14	232	1	0.15	0.070	0.128		0.2	2.0		4.7	0
410	Celery, cooked, boiled, drained, without salt	18	0.83	1.6	42	0.42	12	25	284	91	0.14	0.036	0.106		1.0	6.1		37.8	0
411	Tomatoes, orange, raw	16	1.16	0.9	5	0.47	8	29	212	42	0.14	0.062	0.088		0.4	16.0			0
412	Turnip greens, cooked, boiled, drained, without salt	20	1.14	3.5		0.80	22	29	203	29	0.14	0.253	0.337		0.9	27.4		367.6	0
413	Banana (Melon,) (Navajo)	21	0.84	0.3	13	0.21	10	9	140	11	0.14	0.035	0.036		0.4	8.1		4.9
414	Plantains, raw	122	1.30	2.3	3	0.60	37	34	499	4	0.14	0.081			1.5	18.4		0.7	0
415	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	3.0	34	0.31	17	34	312	3	0.14	0.130	0.098		0.2	92.7		40.3	0
416	Strawberries, raw	32	0.67	2.0	16	0.41	13	24	153	1	0.14	0.048	0.386	4.4	0.4	58.8		2.2	0
417	Celery, raw	16	0.69	1.6	40	0.20	11	24	260	80	0.13	0.035	0.103	4.0	0.4	3.1		29.3	0
418	Collards, raw	30	2.45	3.6	145	0.19	9	10	169	20	0.13	0.039	0.276		1.3	35.3		510.8	0
419	Radishes, white icicle, raw	14	1.10	1.4	27	0.80	9	28	280	16	0.13	0.099	0.033		0.7	29.0			0
420	Onions, sweet, raw	32	0.80	0.9	20	0.26	9	27	119	8	0.13	0.056	0.076		0.5	4.8	0	0.3	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
421	Squash, winter, hubbard, raw	40	2.00		14	0.40	19	21	320	7	0.13	0.064	0.179		0.5	11.0	0		0
422	Squash, winter, butternut, cooked, baked, without salt	40	0.90	1.97	41	0.60	29	27	284	4	0.13	0.065	0.172		0.5	15.1	0	1.0	0
423	Squash, winter, acorn, raw	40	0.80	1.5	33	0.70	32	36	347	3	0.13	0.065	0.167		0.5	11.0	0		0
424	Peppers, sweet, green, raw	20	0.86	1.7	10	0.34	10	20	175	3	0.13	0.066	0.122	2.0	0.0	80.4		7.4	0
425	Leeks, (bulb and lower leaf-portion), raw	61	1.50	1.8	59	2.10	28	35	180	20	0.12	0.120	0.481		1.0	12.0		47.0	0
426	Turnips, cooked, boiled, drained, without salt	22	0.71	2.0	33	0.18	9	26	177	16	0.12	0.002	0.071		0.2	11.6	0	0.1	0
427	Mulberries, raw	43	1.44	1.7	39	1.85	18	38	194	10	0.12	0.060			0.6	36.4		7.8	0
428	Prickly pears, raw	41	0.73	3.6	56	0.30	85	24	220	5	0.12	0.080			0.6	14.0			0
429	Jerusalem-artichokes, raw	73	2.00	1.6	14	3.40	17	78	429	4	0.12	0.140	0.060		0.7	4.0		0.1	0
430	Breadfruit, raw	103	1.07	4.9	17	0.54	25	30	490	2	0.12	0.084	0.060		0.6	29.0		0.5	0
431	Carambola, (starfruit), raw	31	1.04	2.8	3	0.08	10	12	133	2	0.12	0.137	0.037		0.6	34.4		0.0	0
432	Gooseberries, raw	44	0.88	4.3	25	0.31	10	27	198	1	0.12	0.070	0.144		0.6	27.7			0
433	Eggplant, cooked, boiled, drained, without salt	35	0.83	2.25	6	0.25	11	15	123	1	0.12	0.059	0.113		0.1	1.3		2.9	0
434	Pineapple, raw, extra sweet variety (1)	51	0.53	1.4	13	0.28	12	8	108	1	0.12	0.113	0.818		0.1	56.4	0	0.7
435	Tapioca, pearl, dry	358	0.19	0.9	20	1.58	1	7	11	1	0.12	0.020	0.110		0.8	0.0	0	0.0	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
436	Mustard greens, cooked, boiled, drained, without salt	15	2.26	2.0	74	0.70	15	41	202	16	0.11	0.084	0.274		0.6	25.3		299.5	0
437	Elderberries, raw	73	0.66	7.0	38	1.60	5	39	280	6	0.11	0.061			0.6	36.0			0
438	Limes, raw	30	0.70	2.8	33	0.60	6	18	102	2	0.11	0.065	0.008		0.4	29.1	0	0.6	0
439	Persimmons, japanese, raw	70	0.58	3.6	8	0.15	9	17	161	1	0.11	0.113	0.355		0.6	7.5		2.6	0
440	Coconut water (liquid from coconuts) (Nuts,)	19	0.72	1.1	24	0.29	25	20	250	105	0.10	0.040	0.142		1.0	2.4		0.0	0
441	Tamarinds, raw	239	2.80	5.1	74	2.80	92	113	628	28	0.10	0.086			1.3	3.5		2.8	0
442	Passion-fruit, (granadilla), purple, raw	97	2.20	10.4	12	1.60	29	68	348	28	0.10	0.086			0.6	30.0		0.7	0
443	Mammy-apple, (mamey), raw	51	0.50	3.0	11	0.70	16	11	47	15	0.10	0.086			0.6	14.0			0
444	Soursop, raw	66	1.00	3.3	14	0.60	21	27	278	14	0.10	0.086			0.6	20.6		0.4	0
445	Sapodilla, raw	830	0.44	5.3	21	0.80	12	12	193	12	0.10	0.086			0.6	14.7			0
446	Sugar-apples, (sweetsop), raw	94	2.06	4.4	24	0.60	21	32	247	9	0.10	0.086			0.6	36.3			0
447	Sugar-apples, (sweetsop), raw	94	2.06	4.4	24	0.60	21	32	247	9	0.10	0.086			0.6	36.3			0
448	Acerola, (west indian cherry), raw	32	0.40	1.1	12	0.20	18	11	146	7	0.10	0.086			0.6	1677.6			0
449	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.9	37	0.88	25	34	106	6	0.10	0.100			0.7	5.0	0	0.0	0
450	Cherries, sour, red, raw	50	1.00	1.6	16	0.32	9	15	173	3	0.10	0.104	0.112		0.0	10.0		2.1	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
451	Cranberries, raw	46	0.39	4.6	8	0.25	6	13	85	2	0.10	0.061	0.360		0.1	13.3		5.1	0
452	Pears, raw	58	0.38	3.1	9	0.17	7	11	119	1	0.10	0.082	0.049	2.2	0.1	4.2	0	4.5	0
453	Watermelon, raw	30	0.61	0.4	7	0.24	10	11	112	1	0.10	0.042	0.038	1.5	0.4	8.1		0.1	0
454	Plums, raw	46	0.70	1.4	6	0.17	7	16	157	0	0.10	0.057	0.052	2.0	0.0	9.5	0	6.4	0
455	Honeydew, raw (Melon,)	36	0.54	0.8	6	0.17	10	11	228	18	0.09	0.024	0.027		0.7	18.0		2.9	0
456	Pummelo, raw (1)	38	0.76	1.0	4	0.11	6	17	216	1	0.08	0.048	0.017			61.0			0
457	Oranges, raw, navels	49	0.91	2.2	43	0.13	11	23	166	1	0.08	0.039	0.029		0.0	59.1		0.0	0
458	Pineapple, raw, traditional varieties (1)	45	0.55		13	0.25	12	9	125	1	0.08	0.081	1.593		0.0	16.9	0	0.7
459	Squash, Indian, raw (Navajo)	26	0.52		9	0.17	10	12	205	20	0.07	0.017	0.027			4.5
460	Casaba, raw (Melon,)	28	1.11	0.9	11	0.34	11	5	182	9	0.07	0.060	0.035		0.4	21.8		2.5	0
461	Casaba, raw (Melons,)	28	1.11	0.9	11	0.34	11	5	182	9	0.07	0.060	0.035		0.4	21.8		2.5	0
462	Papayas, raw	39	0.61	1.8	24	0.10	10	5	257	3	0.07	0.016	0.011		0.6	61.8	0	2.6	0
463	Grapes, red or green (European type, such as Thompson seedless), raw	69	0.72	0.9	10	0.36	7	20	191	2	0.07	0.127	0.071	7.8	0.1	10.8		14.6	0
464	Tangerines, (mandarin oranges), raw	53	0.81	1.8	37	0.15	12	20	166	2	0.07	0.042	0.039		0.1	26.7	0	0.0	0
465	Litchis, raw	66	0.83	1.3	5	0.31	10	31	171	1	0.07	0.148	0.055		0.6	71.5		0.4	0
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
466	Grapefruit, raw, pink and red, California and Arizona	37	0.50			10.08	9	12	147	1	0.07	0.032	0.020			38.1			0
467	Cherries, sweet, raw	63	1.06	2.1	13	0.36	11	21	222	0	0.07	0.060	0.070	2.0	0.0	7.0		2.1	0
468	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	0.81	1.0	30	1.10	14	17	87	10	0.06	0.062	0.247		0.5	4.2		25.4	0
469	Lemons, raw, without peel	29	1.10	2.8	26	0.60	8	16	138	2	0.06	0.037	0.030		0.4	53.0		0.0	0
470	Clementines, raw	47	0.85	1.7	30	0.14	10	21	177	1	0.06	0.043	0.023		0.1	48.8		0.0
471	Rose-apples, raw	25	0.60		29	0.07	5	8	123	0	0.06	0.016	0.029			22.3			0
472	Jujube, raw	79	1.20		21	0.48	10	23	250	3	0.05	0.073	0.084			69.0			0
473	Loquats, raw	47	0.43	1.7	16	0.28	13	27	266	1	0.05	0.040	0.148		0.6	1.0			0
474	Longans, raw	60	1.31	1.1	1	0.13	10	21	266	0	0.05	0.169	0.052			84.0			0
475	Quinces, raw	57	0.40	1.9	11	0.70	8	17	197	4	0.04	0.130			0.6	15.0
476	Feijoa, raw	49	1.24		17	0.08	9	20	155	3	0.04	0.055	0.085			20.3			0
477	Grapes, american type (slip skin), raw	67	0.63	0.9	14	0.29	5	10	191	2	0.04	0.040	0.718		0.1	4.0		14.6	0
478	Mangos, raw	65	0.51	1.8	10	0.13	9	11	156	2	0.04	0.110	0.027		0.6	27.7		4.2	0
479	Pears, asian, raw	42	0.50	3.6	4	0.00	8	11	121	0	0.02	0.050	0.060		0.1	3.8	0	4.5	0
480	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60		19	2.70				61						0.6			40
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
481	Guavas, strawberry, raw	69	0.58	5.4	21	0.22	17	27	292	37						37.0			0
482	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	6.7	20	1.00		15	140	26						15.0
483	Sesbania flower, raw	27	1.28		19	0.84	12	30	184	15					0.9	73.0	0		0
484	Java-plum, (jambolan), raw	60	0.72		19	0.19	15	17	79	14						14.3			0
485	Sesbania flower, cooked, steamed, without salt	22	1.14		22	0.56	12	21	107	11					0.7	37.0	0		0
486	Sapotes, (marmalade plum), raw	134	2.12	2.6	39	1.00	30	28	344	10						20.0			0
487	Roselle, raw	49	0.96		215	1.48	51	37	208	6						12.0			0
488	Pumpkin flowers, raw	15	1.03		39	0.70	24	49	173	5					0.7	28.0	0		0
489	Carissa, (natal-plum), raw	62	0.50		11	1.31	16	7	260	3		0.210				38.0			0
490	Pitanga, (surinam-cherry), raw	33	0.80		9	0.20	12	11	103	3						26.3			0
491	Custard-apple, (bullock's-heart), raw	101	1.70	2.4	30	0.71	18	21	382	1						19.2			0
492	Persimmons, native, raw	127	0.80		27	2.50		26	310	1						66.0			0
493	Crabapples, raw	76	0.40		18	0.36	7	15	194	1		0.067	0.115			8.0			0
494	Oheloberries, raw	280	0.38		7	0.09	6	10	38	1						6.0			0
495	Mouse nuts, roots (Alaska Native)	81	3.90		22			175								16.0
496	Mouse nuts, seedlings (Alaska Native)	104	7.30		17			150								8.0
497	Groundcherries, (cape-gooseberries or poha), raw	53	1.90		9	1.00		40								11.0			0
498	Sea cucumber, yane (Alaska Native)	56	13.00		30	0.60
	Food	Energy kcal	Protein g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Phosphorus, P mg	Potassium, K mg	Sodium, Na mg	Zinc, Zn mg	Copper, Cu mg	Manganese, Mn mg	Fluoride, F mcg	Selenium mcg	Vitamin C, total ascorbic acid mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg

**Alphabetical List of Whole Foods and their Nutrients**
A-Blueberries	Bluefish-Cashew	Catfish-Crabapples	Cranberries-Goose	Gooseberries-Lettuce
Lima-Mustard	Navy-Pineapple	Pink-Safflower	Saffron-Strawberries	Sugar-apples-Yellow

**Lists of Whole Foods Based on Nutrient Content**
Beta-sitosterol	Betaine	Calcium	Campesterol	Carbohydrate
Carotene alpha	Carotene beta	Cholesterol	Choline	Copper
Cryptoxanthin beta	Energy - kcal	Energy - kj	Fatty acids monounsaturated	Fatty acids polyunsaturated
Fatty acids saturated	Fiber	Fluoride	Folate	Folic Acid
Fructose	Galactose	Glucose	Iron	Lactose
Lutein zeaxanthin	Lycopene	Magnesium	Maltose	Manganese
Niacin	Pantothenic acid	Phosphorus	Phytoserols	Potassium
Protein	Protein as Percentage	Retinol	Riboflavin	Selenium
Sodium	Starch	Stigmasterol	Sucrose	Sugars - total
Thiamin	Total lipids	Vitamin K	Vitamin A	Vitamin A RAE
Vitamin B-6	Vitamin B-12	Vitamin C	Vitamin D	Vitamin E alpha-tocopherol
Water	Zinc

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